CrossFit Republic – CrossFit

Bring a Friend Free Saturday W.O.D. – 30 Minutes (3 Rounds for calories)

For Max Calories…

Every 2 Minutes for 5 Sets Complete…

60 Double Unders

Max Calorie Ski Erg

Directly Into…

Every 2 Minutes for 5 Sets Complete…

20 Box Overs (24/20)

Max Calorie Bike

Directly Into…

Every 2 Minutes for 5 Sets Complete…

20 Hand Release Push Ups

Max Calorie Row

*We will more than likely have bigger classes than the amount of one specific machine in most cases so have the athletes start at different spots for this workout.

**There is no rest in this workout so consider transitioning with about 10 – 15 Seconds Left before Each Round.

***Log 3 scores: Cals for Bike, Cals for Ski, Cals for Row. All cumulative.

Intended Stimulus

This is a repeat sprint conditioning workout with a long time domain.

Each 2-minute window should feel aggressive, but repeatable. The required work acts as a buy-in that elevates heart rate before you try to accumulate calories.

The goal is to produce consistent output across all 15 intervals , not one big round followed by a drop-off.

You should finish each interval breathing hard but ready to go again when the clock resets.

Pacing Expectations

Buy-in work should take about :45–1:00

That leaves ~1 minute or less to accumulate calories

Calories should stay within a small range each round

If your calories fall off dramatically, the buy-in pace is too aggressive.

Movement Notes

Double Unders

Stay relaxed and efficient

Avoid big misses early

Box Overs

Smooth and controlled

Step or jump, but stay consistent

Hand Release Push Ups

Full chest to floor

Lock out every rep

Break early to avoid failure

Machines

Hard effort, not an all-out sprint

Focus on repeatable power

Class Flow Note

We will likely have more athletes than machines.

Athletes may start at different stations:

Some start on Ski

Some start on Bike

Some start on Row

Everyone will still complete all 3 sections.

Big Picture

This workout trains:

Repeatable high output

Fast recovery between efforts

Engine consistency over a long session

Stay controlled early so you can keep producing late.

Step 1:

– 60 Singles or Line Hops

– 15 – 20 Box Step Overs or 15 – 20 Plate Hop Overs

– 15 – 20 Knee Push Ups or Elevated Barbell/Box Push Ups

Step 2:

– 90 Singles

– 20 Box Step Overs

– Knee Hand Release Push Ups

Step 3: Same as RX

Step 5:

– 90 Double Unders

– 20 Box Overs (30/24)

– 20 Handstand Push Ups